How to Do a Hand Stand & Land on Your Feet

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Doing a handstand requires upper-body strength, an awareness of your center of gravity and a bit of courage. According to Yoga Journal, handstands and other inverted poses help reverse the effects of gravity on our bodies, relieving neck and shoulder pain. One of the biggest obstacles to doing a handstand is the fear of falling and landing on your knees or head. Keeping your navel in line with your wrists can help you perfect the pose and land on your feet.

  • Assume Downward-Facing Dog position with your hands a few inches from a wall. Do this by getting on all fours. Place the palms of your hands and balls of your feet on the ground and lift your hips into the air.

  • Slowly walk your feet forward until you feel your body weight shift to your arms and shoulders. Raise your head so you're looking at the ground.

  • Engage your abdominal muscles and lift one leg into a standing split. Raise your leg to bring your lifted heel as close to the wall as you can.

  • Hop gently on the leg touching the floor. When you feel your navel over your wrists, slowly lift that leg to meet the other so your heels should touch the wall. Point your toes.

  • Bring one leg back into Downward-Facing Dog position, bending your knee slightly as you come down. When that leg is stable, bring the other leg down to meet it.

  • Walk your feet up to meet your hands, stay in Forward Bend for a moment to help keep from getting a head rush, and slowly roll up one vertebra at a time.

Tips & Warnings

  • Experiment with moving your heels away from the wall until you can support yourself without it. This can take months of practice, so don't get discouraged if you don't get it right away.
  • If you have wrist or shoulder injuries, get your doctor's approval before practicing handstands.

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